Improve your speed, time and calorie burn!
Created to build cardiovascular stamina & endurance this “Walk/Run” routine will also improve your running speed & time. In just 30 minutes you will walk and run at a variety of speeds and intensity levels; be prepared to ‘get the sweat on!” Always drink plenty of water and work up to the suggested speeds and Rate of Perceived Exertion.
| DESCRIPTION | DURATION | SPEED | RPE |
| Warm Up | 4:00 | 3 mph | RPE 4 |
| Walk | 2:00 | 4.4 mph | RPE 5 |
| Run | 1:00 | 5.5 mph | RPE 6 |
| Walk | 1:00 | 4 mph | RPE 5 |
| Run | 1:00 | 6 mph | RPE 7 |
| Walk | 1:00 | 4 mph | RPE 5 |
| Run | 1:00 | 6.5 mph | RPE 8 |
| Walk | 1:00 | 4 mph | RPE 5 |
| Run | 2:00 | 7 + mph | RPE 9 |
| Walk | 3:00 | 4.5 mph | RPE 5 |
| Run | 3:00 | 7 + mph | RPE 9 |
| Walk | 2:00 | 4 mph | RPE 5 |
| Run | 1:00 | 6.5 mph | RPE 8 |
| Walk | 2:00 | 4 mph | RPE 5 |
| Run | 1:00 | 7 + mph | RPE 9 |
| Cool Down | 4:00 | 3 mph | RPE 4 |